Strengthening your rotator cuffs using rubber bands is a must.
Just starting out with external lateral rotations will take you far and cook you. It's all about form at that point. Throw in some face pulls and sword raises (I forgot the proper name) and you're good to go.
Just starting out with external lateral rotations will take you far and cook you. It's all about form at that point. Throw in some face pulls and sword raises (I forgot the proper name) and you're good to go.
How often and how long should I do cardio? It seems like 30 minutes a day is safe and maybe up to 60 minutes? I'm basically going at power-walk speeds and generally stop after 30 minutes or so because I can tell that I'm not moving with good form anymore. I'm basically completely out of shape and want to at least avoid dying of a heart attack and want to do so safely.
Depends on what your goals are.
Are you trying to ramp up to running long distances? Are you trying to become more athletic? Are you trying to train your heart rate to be more efficient?
Since you mentioned heart attack, there's been some recent trends to train for Vo2 Zone 2 training, which is supposed to be good for your cardiovascular health, BUT I'm not sure if that's backed by science.
Are you trying to ramp up to running long distances? Are you trying to become more athletic? Are you trying to train your heart rate to be more efficient?
Since you mentioned heart attack, there's been some recent trends to train for Vo2 Zone 2 training, which is supposed to be good for your cardiovascular health, BUT I'm not sure if that's backed by science.
By Jazzy Jambalaya Go To PostHow often and how long should I do cardio? It seems like 30 minutes a day is safe and maybe up to 60 minutes? I'm basically going at power-walk speeds and generally stop after 30 minutes or so because I can tell that I'm not moving with good form anymore. I'm basically completely out of shape and want to at least avoid dying of a heart attack and want to do so safely.Just get 10k steps a day. I just walked all of mine and could usually get it in an hour plus what ever I did for the day. When I first started losing weight I'd try to go on a walk every day I didn't work ( my job had me getting well over 25k so I didn't need it )
I found it much more enjoyable and therefore consistent when I just took a nice walk outside to clear my head rather than trying to specifically do high intensity cardio. I also recommend doing it outside vs a treadmill. Much more mentally refreshing. I'd time it depending on weather too. During the summer ill take it right before sunrise during the winter I go when the sun is fully out
By reilo Go To PostDepends on what your goals are.My goal for now is just to build up my cardiovascular baseline to a point where I can actually run around and maybe play basketball at high intensity for 10-20 minutes a day without feeling like I'm going to die. I don't need to lose weight and I don't want to really build up muscle until I get to the point where I can do things like run up a few flights of stairs without getting winded.
Are you trying to ramp up to running long distances? Are you trying to become more athletic? Are you trying to train your heart rate to be more efficient?
Since you mentioned heart attack, there's been some recent trends to train for Vo2 Zone 2 training, which is supposed to be good for your cardiovascular health, BUT I'm not sure if that's backed by science.
By data Go To PostJust get 10k steps a day. I just walked all of mine and could usually get it in an hour plus what ever I did for the day. When I first started losing weight I'd try to go on a walk every day I didn't work ( my job had me getting well over 25k so I didn't need it )I have a workout buddy I meet with to do cardio but this is a good idea when they aren't available. Thanks!
I found it much more enjoyable and therefore consistent when I just took a nice walk outside to clear my head rather than trying to specifically do high intensity cardio. I also recommend doing it outside vs a treadmill. Much more mentally refreshing. I'd time it depending on weather too. During the summer ill take it right before sunrise during the winter I go when the sun is fully out
By Jazzy Jambalaya Go To PostHow often and how long should I do cardio? It seems like 30 minutes a day is safe and maybe up to 60 minutes? I'm basically going at power-walk speeds and generally stop after 30 minutes or so because I can tell that I'm not moving with good form anymore. I'm basically completely out of shape and want to at least avoid dying of a heart attack and want to do so safely.
I do about 30 mins of shooting around and working on my handle/game. Usually I'll go for a walk too and for more intense cardio I jump rope for about 15 mins or do hill sprints, both of those are intense but don't require much time. When the NBA season starts and it gets cold I watch games and ride a Marcy fan bike which I highly recommend. If you're worried my father is 60+ and got one after seeing mine and rides his everyday, he's done about 15lbs since getting it and his resting heart rate is in the 60s which is good for his age.
By data Go To PostAlso buy a fitbitGarmin is what it's at bro 😄
By domino Go To Post7 weeks out from meet day
waking up at 183 lb which is right on the dot for competition
training right now is easily the most fun it has ever been. it's uniquely challenging when it comes to managing fatigue as pretty much every single day is a PR whether it's my top sets or volume work. beyond the raw strength having the extra 20lbs helps with the stability of my lifts which means i don't have as many sloppy reps from fatigue
today was the day
540 squat (17 lb PR)
314 bench - bench just kind of fell apart during prep. not really sure why.
573 deadlift (11 lb PR)
1427 total at 183 weight class
2nd in my weight class and 2nd best overall lifter by the formulas
not bad considering i didnt really fill out the class. offseason goal is to get to 190ish and cut back to 183 for my next comp whenever that is (sometime in Q2 2025). need the extra upper body muscle mass to get bench back on track.